My adventures in fitness, nutrition and dealing with anxiety

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My daily diet

I thought I would post my general diet in case anyone is curious. 😉 ‘Tis but a sampling of my weekly diet plan.

First thing in the morning:

Stretch and breathe. I know this isn’t food, but I do think it helps get the digestive system going. I give myself 5 minutes to focus on my breath, breathing in through the nose and out through the mouth.

Once I get up, I will take a probiotic with water. I feel that a probiotic is most effective on an empty stomach. I like taking Ultimate Flora Critical Care. You can find it in the refrigerator case of your local health food store. If you feel hesitant taking this on an empty stomach, you can certainly wait until breakfast.

Breakfast

I’m loosely following the MyPlate guidelines, but utilizing less grains.

My typical breakfast is a scrambled egg with bell peppers and a little bit of potato along side a small bowl of berries and a cup of coffee with a dash of milk or almond milk.

Morning Snack

This is when have a shake or drink. I’m still trying to figure out which protein supplement I like, but in the meantime, I’m think up more natural concoctions. Lately I’ve been alternating between two drinks. Here is the first one:

-8oz warm water

1/4 teaspoon cayenne pepper

juice of 1 small lime

1 tablespoon whole psyllium husk

1/2 teaspoon of raw honey (optional)

Since this is a drink, more than what I would consider a snack, I will usually have something else with this, I like carrots or almonds for its insoluble fiber to balance out the soluble fiber in the psyllium husk. I also add 17g of Miralax to this drink as prescribed by my doctor. Sometimes I’ll add crushed blackberries as well.

My second drink of choice is

8oz warm unsweetened almond or coconut milk

1/4 teaspoon cayenne pepper

1 heaping tablespoon unsweetened cocoa powder

1 teaspoon raw honey (or more to taste)

1 tablespoon whole psyllium husk.

Cinnamon to taste

This is my own version of spicy hot chocolate. Because of the calories in the honey and milk, I consider this a snack on it’s own. I’ll also add Miralax to this.

You can always omit the psyllium husk since it makes the mixture thick, but it does help give you that extra fiber and keeps you full until your next meal. I like the cayenne pepper because it stimulates the circulatory system and has anti-inflammatory properties.

If you are going to mix this at work, I find a Blender Bottle to be very helpful. I use it when I’m at home as well. 🙂

Lunch

Lunch for me is usually a roasted chicken thigh (with skin on – too delicious not to eat), baked butternut squash or sweet potato, brown rice and a small side salad – fresh spinach with a dash of aged balsamic and tomato. Sometimes, I get in the mood for something sweet around this time of day and I’ll have a bit of dark chocolate or something like that. This is my biggest meal of the day.

Afternoon snack

I’ll usually pick one (keep the serving small)

carrots or a rye crispbread with baba ghanoush or hummus

mixed berries with a touch of greek yogurt (or coconut yogurt)

baked granola with almonds

Apple slices with peanut butter

Dinner

Lately I’ve been liking grilled salmon and quinoa, served with various veggies – chayote squash, corn, green beans… Our time is limited at the end of the day, so we try to keep it simple and not make anything extravagant. I’ll usually allow myself a glass of wine or beer in the evening, but not everyday. I’ll usually stick to iced green tea.

There you have it, a day in my diet shoes. 🙂 I also I try to get in my 64 oz of water as well. Nalgene makes 32 oz bottles that is perfect for this, drink one bottle in the morning and the other in the evening.